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Nutrient Profiles of Vegetable and Nut Oils

This chart shows the approximate percentage of calories that each of several nuts provides in fat, protein, and carbohydrates. The amount of fiber by weight is also shown. Assuming that the nuts are not eaten in excess, a higher or lower fat percentage does not necessarily mean it is better or worse than others. Some times you might want to eat the nuts to increase the fat contant of a meal to bring it in line with the Zone or other diet recommendations.

Nut Fat % by
Calories
Protein % by
Calories
Carb % by
Calories
Fiber % by
Weight
Almond, dried
74%
13%
13%
10.9%
Almond, dry roasted
74%
10%
15%
13.7%
Almond, oil roasted
78%
12%
10%
11.2%
Brazil Nut, dried
85%
8%
7%
5.4%
Cashew, dry roasted
69%
10%
21%
3.0%
Cashew, oil roasted
71%
11%
19%
3.8%
Hazel Nut, dried
83%
8%
9%
6.1%
Hazel Nut, dry roasted
84%
6%
10%
7.2%
Hazel Nut, oil roasted
81%
8%
11%
6.4%
Macadamia, dried
88%
4%
7%
9.3%
Macadamia, oil roasted
90%
4%
7%
9.3%
Peanut, dry roasted
71%
15%
14%
8.0%
Peanut, oil roasted
71%
17%
12%
9.2%
Pecan, dry roasted
83%
5%
13%
9.3%
Pecan, oil roasted
87%
4%
9%
6.7%
Walnut, dried
81%
8%
11%
4.8%
Note: Percentages by calories may not add up to 100% due to rounding. Different batches of the same types of nuts may cause results above to appear inconsistent. Use data only as a general approximation.

Total Nutrient Profiles for 100 g. of various nuts from USDA Nutrient database

If you're interested in learning in more detail about the specific fatty acids or micronutrients (vitamins/minerals) in each nut, click on the links for the nuts below:

Fatty Acid Composition of Various Oils


Even if you don't consume the nut oil directly, it is interesting to see the breakdown on the fat component of the nut - the oil - to compare its quality against other nuts and vegetable oils without factoring in the other macronutrients (carbohydrates and protein).

From the chart, we can see that some good sources of beneficial monounsaturated fats are macadamia nuts, hazelnuts, almonds, pecans, cashews, olive oil, and canola oil. We also can see that some good sources of beneficial linolenic (omega-3) fatty acids are walnuts and canola oil. Try to limit consumption of the oils here that are high in saturated fat - coconut, palm kernel, palm, and cocoa butter. Read our antioxidant articles about how to help protect polyunsaturated fats from oxidizing once inside your body.

Oil Saturated
fat %
Mono- unsaturated
fatty acid % (MUFA)
Poly- unsaturated
fatty acid % (PUFA)
linolenic
fatty acid %
linoleic
fatty acid %
Almond
8.2%
69.9%
17.4%
0.0%
17.4%
Brazilnut
24.4%
34.8%
36.4%
0.0%
36.0%
Canola
7.1%
58.9%
29.6%
9.3%
20.3%
Cashew
19.8%
58.9%
16.9%
0.0%
16.5%
Cocoa Butter
59.7%
32.9%
3.0%
0.1%
2.8%
Coconut
86.5%
5.8%
1.8%
0.0%
1.8%
Corn
12.7%
24.2%
58.7%
0.7%
58.0%
* Flaxseed
4%
22%
74%
57%
17%
Hazelnut
7.4%
78.0%
10.2%
0.0%
10.1%
Macadamia
15.0%
78.9%
1.7%
0.0%
1.7%
Olive
13.5%
73.7%
8.4%
0.6%
7.9%
Palm
49.3%
37.0%
9.3%
0.2%
9.1%
Palm kernel
81.5%
11.4%
1.6%
0.0%
1.6%
Peanut
16.9%
46.2%
32.0%
0.0%
32.0%
Pecan
8.0%
62.3%
24.8%
1.0%
23.6%
Safflower
9.6%
12.6%
73.4%
0.2%
73.0%
Sesame
14.2%
39.7%
41.7%
0.3%
41.3%
Soybean
14.4%
23.3%
57.9%
6.8%
51.0%
Walnut
9.1%
22.8%
63.3%
10.4%
52.9%
* Items marked with an asterisk were not found in the USDA Nutrient Database so information has been gathered from various sources.
  • linolenic and linoleic fatty acids are both polyunsaturated fatty acids (PUFA), so they are also included in the total PUFA numbers. The total of linoleic plus linolenic does not necessarily equal the total PUFA due to omission of other PUFA's and/or rounding of numbers. Alpha-linolenic acid, the omega-3 essential fatty acid, is included in the linolenic fatty acid value.


Total Nutrient Profiles for 100 g. of various nut oils from USDA Nutrient database

For more detailed information on the fatty acid breakdown of oils, click on the oil of interest below:



NOTE: The above charts are based on values from the USDA Nutrient database unless marked with an asterisk. Since testing of the same type of nuts and oils at different times may yield slightly different values, these numbers should be used only as approximations. Data from other databases may produce slightly different results.

Search the USDA Nutrient Database for nutrient profile of any food.




Netrition sells a variety of high quality and healthy dietary oils such as macadamia nut oil, flaxseed oil, fish oil, borage oil, and evening primrose oil that you may be interested in adding to your diet - available at excellent prices and delivered right to your door.

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